Shoulders · Bodyweight
Wall Handstand Hold
How to do the wall handstand hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Timed hold
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Place your hands on the floor a few inches from a wall and kick up into a handstand so your heels rest lightly against the wall. Keep your arms locked, head between your shoulders and body in a straight line. Engage your core and glutes to hold the position for time, focusing on balance and breathing steadily. Carefully lower your legs back down to exit.
- 1Stack your body in a straight line with your toes lightly touching the wall
- 2Engage your shoulders, triceps, and core to support the inverted position
- 3Balance your weight evenly through your hands
Common mistakes
- Don't arch your lower back or allow your ribs to flare
- Avoid resting too much weight against the wall
- Don't bend your elbows, keep your arms locked
Muscles worked
The wall handstand hold mainly works the front delts, triceps, forearms, upper abs, and side delts, with the lower abs, upper chest, upper traps, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- ForearmsPrimary
- Upper AbsPrimary
- Side DeltsPrimary
- Lower AbsSupport
- Upper ChestSupport
- Upper TrapsSupport
- ObliquesSupport
- Lower TrapsMinor
Kovo programs the wall handstand hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.